Lemon Kick Chickpea Crunch - 11/05/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Zesty Lemon Dressing:

• 6 tbsp olive oil
• 3 tbsp fresh lemon juice
• 1 tbsp Dijon mustard
• 1 tbsp maple syrup (or agave nectar)
• 1 garlic clove, minced
• Salt & black pepper to taste

For Layering in the Mason Jars:

Bottom Layer (Wet Ingredients):

• 1 can (400g) chickpeas, drained & rinsed
• 1 small avocado, diced (add before eating to keep fresh)

Second Layer (Crunchy Veggies):

• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1 small red onion, finely chopped

Third Layer (Leafy Greens & Herbs):

• 150g baby spinach or mixed greens (about 25g per jar)
• 6 tbsp fresh coriander or parsley, chopped

Top Layer (Crunchy Toppings - Add Before Eating):

• 6 tbsp toasted sunflower seeds or pumpkin seeds
• 6 tbsp crushed tortilla chips (for extra crunch)

Instructions:

Prepare the Dressing:

1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup, minced garlic, salt, and black pepper.
2. Divide evenly among the mason jars (about 1 tbsp per jar).

Assemble the Mason Jars:

1. Bottom Layer: Add chickpeas and avocado to keep them away from the greens and prevent wilting.
2. Second Layer: Add red bell pepper, cherry tomatoes, cucumber, and red onion for a crunchy bite.
3. Third Layer: Pack in the baby spinach or mixed greens and fresh herbs.
4. Top Layer: Keep toasted sunflower seeds and tortilla chips separate until serving for the best crunch.

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to maintain freshness.
• Store in the fridge.
• To eat, shake the jar well, pour into a bowl, toss everything together, and enjoy fresh!

Cooking Time:

⏱ 25 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~400 kcal
• Protein: ~14g
• Carbohydrates: ~38g
• Fat: ~22g
• Fiber: ~10g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Chickpeas (60g): £0.20
• Avocado (⅙): £0.25
• Red Bell Pepper (⅙): £0.10
• Cherry Tomatoes (⅙ cup): £0.15
• Cucumber (⅙ of one): £0.10
• Red Onion (⅙ of one): £0.05
• Spinach/Mixed Greens (25g): £0.20
• Olive Oil, Lemon, Mustard, Garlic & Seasonings: £0.15
• Sunflower Seeds (1 tbsp): £0.15

💰 Total Cost per Jar: ~£1.35
💰 Total Cost for 6 Jars: ~£8.10